Stages Of Weight Loss Explained - Details, Breakdown, Tips

Weight Loss is possibly the most common fitness goal for many fitness enthusiasts. Once you reach a particular age, building muscle is no longer an option and looking out of shape doesn't feel that great either. Talking about weight loss, it is important to the know the different stages and understand how things work in these stages.

Here are some more tips which are good to know.



OBESE STAGE

A combination of methods is needed for those who have a
significant amount of weight to lose. These are the people who typically need
to lose around 40 pounds of fat before they even consider achieving muscle
definition. The best strategy for these people would be to lose weight
slowly with a realistic, longer-term approach.

Crash-dieting and intense training probably
would not be the best option. In the case of training, the amount of weight to
be lost might present excessive strain on the vital organs and joints if the
training is excessively intense and/or high-impact.

Crash diets—where calories are severely
restricted—will likely result in initial losses in water weight and a failure
to stick to the diet due to the restriction these kinds of diets place on total
nutrient balance. Use the following approach for someone who is overweight:

·     
Exercise moderately with
aerobics (walking or cycling) and weights (12-15 repetitions, gradually
increasing the intensity as weight is lost.

·     
Gradually cut out all bad fats
while strategically cutting back on carbohydrates.

·     
Drink plenty of water to
maintain feelings of fullness and help with fat mobilization.

·     
Cut out junk foods.

·     
Use a personal trainer for
motivation.

·     
Cut back on alcohol, or
eliminate it entirely.

·     
Make a plan.

·     
Be consistent.

·      Use a fat-burning supplement.



MODERATELY OVERWEIGHT STAGE

At this stage one is visually overweight,
but not obese. Typically they are holding around 20 pounds of fat and have a
body fat percentage of around 17-18 percent in males and 25 percent in females.

The best strategy would be to gradually
drop excess body fat through a combination of low-intensity and high-intensity
training, coupled with a sensible eating approach. The following guidelines can
be used:

·     
Exercise moderately with
aerobics (a combination of walking, cycling, and rowing) and weights (8-12
repetitions), while incorporating the occasional HIIT session after the first
few pounds are lost.

·     
Gradually cut out all bad fats
while strategically cutting back on carbohydrates.

·     
Drink plenty of water to
maintain feelings of fullness and help with fat mobilization.

·     
Cut out junk foods.

·     
Use a personal trainer for
motivation.

·     
Cut back on alcohol, or eliminate
it entirely.

·     
Make a plan.

·     
Be consistent.

·      Use a fat-burning supplement.



SMOOTH STAGE

The smooth stage could be defined as a
puffy appearance with a small amount of visible body fat (around 11 percent in
men and 15 percent in women; about 10 total pounds to lose to become "in
shape").

This look would probably be regarded as
normal and healthy, but there is an absence of muscle definition due to a thin
layer of fat—the off-season bodybuilder is usually at this stage. To drop these
additional 10 pounds to reveal a muscular physique, use the following methods:

·     
Train aerobically with one
moderate-intensity session and four HIIT sessions per week.

·     
Weight train all muscle groups
using 8-12 repetitions.

·     
Gradually cut out all bad fats
while strategically cutting back on carbohydrates.

·     
Stagger calories (three
lower-calorie days followed by two higher-calorie days).

·     
Drink plenty of water to
maintain feelings of fullness and help with fat mobilization.

·     
Cut out junk foods.

·     
Use a personal trainer for
motivation.

·     
Cut back on alcohol, or
eliminate it entirely.

·     
Make a plan.

·     
Be consistent.

·      Use a fat-burning supplement.



IN-SHAPE STAGE

For those who only have three or four
pounds of fat to lose in order to reveal a ripped, muscular physique, it is
probably also best to do HIIT, as this should more effectively rev the
metabolic rate while one is at an advanced fat-burning level.

For the out-of-shape beginner, HIIT might
be overkill, but for the in-shape, advanced trainer, it could prove to be
perfect because it's an effective way of improving an already efficient
metabolism. HIIT sessions can be done five times a week, independent from any
other form of training. The following are additional ways to burn remaining
visible body fat:

·     
Train with weights using 8-12
repetitions.

·     
Gradually cut out all bad fats
while strategically cutting back on carbohydrates.

·     
Stagger calories (three
lower-calorie days followed by two higher-calorie days).

·     
Drink plenty of water to
maintain feelings of fullness and help with fat mobilization.

·     
Cut out junk foods.

·     
Use a personal trainer for
motivation.

·     
Cut back on alcohol, or
eliminate it entirely.

·     
Make a plan.

·     
Be consistent.







































































































·     
Use a fat-burning supplement.


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May 15, 2019

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